Healthy from the inside out

Baking

Can I bake with flax?

Yes! Unlike flax oil, our roasted flaxseeds can be used in baking cookies, loaves, casseroles and more. The flax seeds have a protective outer coating that will prevent the oil from turning rancid. Check our recipe section to see how CanMar golden roasted flax makes a great addition to all your favourite recipes.

Can I replace flour with roasted flaxseed in baking?

Flaxseed is low in carbohydrate (starches and sugar) but very high in fibre. Therefore only parts of the flour amount can be replaced with milled roasted flaxseed. In general replace about 8-10% of the flour with milled roasted flaxseed for great results. When adding whole seed roasted flaxseed to a recipe for cookies, muffin or loaf add 2-4 tbsp for excellent results.

Can flaxseed function as a thickening component?

Milled roasted flaxseed is ideal to thicken sauces, soups or stews. Add milled roasted flaxseed at the end of the cooking process, stir and let sit for 5 minutes before serving.

For a recipe of four servings:

Add 2 tbsp milled roasted flaxseed to tomato soup, vegetable soup at the end of the cooking process

Add 4 tbsp milled roasted flaxseed to meat sauces

Add 1 tbsp milled roasted flaxseed to homemade dressings or dips

Can flaxseed replace the entire fat in baking?

Yes, flaxseed can replace the entire fat in baking. Substitute 3 tbsp milled roasted flaxseed for 1 tbsp margarine or butter. Flax can be substituted for all or some of the fat, depending on the recipe. If you substitute all of the fat in the recipe with flax, you will need to increase your liquid by 75% of the amount of ground flax you are adding because the flaxseed will absorb moisture. Baking with CanMar Flax as a fat substitute will cause baked goods to brown more quickly.

Can flaxseed replace eggs?

Yes, flaxseed can replace eggs. Mix 1 tbsp milled roasted flaxseed with 3 tbsp. lukewarm water, let sit for 3 minutes and substitute for one egg. Product might brown easier. Have a flax egg – this is a great option for vegans or vegetarian diets!

Breads: replace up to 30% of dry weight ingredients with roasted flaxseed.

Muffins/Granola bars: replace up to 50% of dry weight ingredients with roasted flaxseed.

What happens if I use too much flaxseed in a baked good?

The ratio of flaxseed to dry ingredients depends on the type of baked goods one intends to bake. Flaxseed is relatively high in fat content and low in carbohydrate, flaxseed also lacks gluten which works as a stabilizer in baked goods. Therefore for very fine and delicate products use very low amounts of milled roasted flaxseed. Also cakes which are lighter in texture do not require a high ratio of flaxseed otherwise the result will be too chewy and dense. For muffins, breads, or cookies and products with a more firmer consistency, allow for more flaxseed up to 30-50% of the dry ingredient weight.

Gluten Free

How can roasted flaxseed contribute to a gluten-free diet?

Roasted flaxseed can contribute in many ways to a gluten free diet. Plain roasted flaxseed is naturally gluten-free and a person sensitive to gluten can enjoy roasted flaxseed in many ways.

In addition, CanMar flax is produced in a gluten free certified facility, so consumers sensitive to gluten do not need to worry of cross contamination. CanMar is a gluten free certified product endorsed by the Canadian Celiac Association, Beyond Celiac, and Allergen Control Group Inc.

Flaxseed is a source of dietary fibre and a source of omega-3 polyunsaturated fatty acids. Therefore it can become an important part of the gluten free diet. Flaxseed is a very versatile product and easy to use and its application in the kitchen is almost without limits.

Flaxseed is considered an oil seed. CanMar Golden Roasted Flaxseed is a source of omega-3 polyunsaturated fatty acids ALA. Adding 1-2 tbsp of golden roasted flaxseed to various food items is an excellent way to increase the amount of essential fats is the diet.

Many of the gluten free flour substitutes available are low in fibre and are not enriched with iron or vitamins of the B group. Adding roasted flaxseed to a gluten free flour mixture can drastically improve nutrient content in baked products.

Do you have any gluten-free baking tips?

Please refer the recipe section for a variety of gluten free recipes including flaxseed. To measure flour, whisk it in the canister a few times to aerate it and then lightly spoon it into a measuring cup before levelling it off with a knife.

Don’t use the measuring cup as a scoop; you’ll get up to 20% more flour which can result in dry baked items.

Don’t pack the flour down and don’t measure dry ingredients like flour or sugar in spouted glass measuring cups (meant for liquids) because you may get more than necessary.

To avoid cross-contamination with other gluten-containing grains and flours, buy gluten-free flours in sealed packages rather than in bulk bins. I used flours from Bob’s Red Mill and Ener-G to develop the recipes.

To replace unsalted butter with dairy-free margarine or buttery spread—both contain salt — you may need to reduce the salt in the recipe by about 25 percent.

Be sure to read the labels to make sure these dairy substitutes are appropriate for your diet. In the United States, Earth Balance buttery spreads are gluten-free, dairy-free, and available in soy and soy-free versions. In Canada, Becel Vegan is gluten-free and lactose-free. Although low-calorie margarines or buttery spreads may be used in cooking, they are not appropriate for baking because their higher water content can upset the balance between liquid and dry ingredients.
Baking recipes work best with cow’s milk or milk substitutes made from coconut, hemp, nuts, rice, or soy. Fat-free or unsweetened versions of these dairy substitutes are not recommended because they lack enough oil and sugar necessary for pleasant taste and texture. Be sure to use the type of pan recommended in the recipe. For example, nonstick metal (gray, not black) pans are good for browning cakes, cupcakes, muffins, and breads. But for cookies, it is better not to use non-stick so the bottom of the cookies don’t burn.

Mix 2 tbsp milled roasted flaxseed into a serving of rice for a special pilaf

What is the difference between flaxseed and flaxseed oil?

The advantage of eating flaxseed over flax oil is that flaxseed is a complete food providing you with the benefits of Omega-3, 6 & 9 EFA’s, fibre, protein, plant lignans, vitamins, minerals and amino acids. Flax oil, expelled from the flax seed, contains the EFA’s but not the fibre, protein and plant lignans (an anti-cancer agent). Our Golden Roasted Flaxseed contains approximately 45-46% oil.

What is flaxseed?

Flax, flaxseed, or linseed is a plant that is a member of the linaceae family, which includes 150 plant species around the world. As a crop the flax plant has a blue flower and is mainly grown for its seed. Flaxseeds range in colour from golden yellow to dark brown.

Is there a difference between brown and golden flaxseed?

The short answer is no. Despite the colour difference they both have the same nutritional characteristics. The nutritional value of flax may vary due to climatic conditions and the amount of daylight during the growing period. Some may prefer the taste of the golden flax, this is due to the tannins found in the seed coat, which to some, may taste sweeter when compared to brown flax seed.

How can I use roasted flaxseed in my daily diet?

It is easy to incorporate golden roasted flaxseed in the daily diet and in existing meals or dishes. Golden roasted flaxseed is an ideal meal component. It can be added to all kinds of food items and meal ideas. To start out with add roasted flaxseed to your cereals in the morning, mix into yogurts, puddings, applesauce and smoothies.

Furthermore you can bake and cook with golden roasted flaxseed or sprinkle it over salads, vegetables, desserts and ice cream. Incorporate some roasted flaxseed in breading for fish and chicken for an extra crunchy coating. The possibilities are endless – see other great ideas on our products page.

What foods do you recommend mixing in CanMar flax?

Depending on your taste buds golden roasted flax tastes great in sweet and savoury foods. Most consumer start out with topping their yogurt or cereals in the morning or blend it in a smoothie or shake. A flax muffin or cookie with golden roasted flax is easy to master!

How long will a small bag (425g) of CanMar flax last me if I consume 2 tablespoons per day?

For one person consuming 15g per day, a 425g CanMar flax bag supplies you with delicious roasted flax for 28 days.

Does CanMar flax need to be ground?

Our CanMar flax can be consumed right out of the bag. The crunchy roasted seeds can be chewed very easily without the need to pre- mill. However whole seed roasted flax seeds can also be ground freshly in a coffee grinder if one chooses so. Non-roasted raw flax seeds need to be ground to obtain maximum benefits as they are hard to chew. Raw seeds cannot be broken up by chewing and simply pass through the body undigested.

This is why CanMar milled Golden Roasted Flax is so popular – we have done the work for you and provided you with a convenient way to eat healthy! Choose whole seed or milled crunchy roasted flaxseeds for convenience and taste.

How do you recommend I store CanMar golden roasted flax and for how long will it last once the bag is opened?

CanMar roasted flax is specially packaged with a high quality all plastic material to assure a shelf life of 18 months. Once opened to store, reseal and store in the fridge up to three months.

Nutritional Questions

How many calories are in a daily EFA supplement amount of your roasted flax?

The calorie count of 15 grams/2 tablespoons of our whole roasted and milled roasted flax is approximately 90 calories.

Is it possible to get too many EFAs?

It is not possible to “overdose” on EFAs. In thousands of studies worldwide, no serious side effects of EFA supplementation have ever been reported. Minor side effects may include: bloating, nausea, upset stomach, burping, and loose stools (diarrhea). To avoid these minor side effects, take EFA supplements with meals, start with lower doses and increase gradually, and/or divide the daily dose into smaller portions. Dividing the dose helps absorption and minimizes side effects.

How much flax seed should a person consume?

Health Canada has supported a health claim for flaxseed based on scientific evidence that shows a correlation between flaxseed consumption and its cholesterol lowering effects. The claim is based on a consumption of 40g milled flaxseed, per day, per person. Read more here.

The Flax Council of Canada recommends consuming 1-2 tablespoons of flax per day to achieve the health benefits shown in clinical studies. This recommendation is based on the Alpha-Linolenic Acid (omega-3 fatty acid) recommendation.

The National Academy of Science Institute of Medicine (NASIM) established an adequate daily intake for omega-3 ALA ADI of 1.6 g of ALA (omega-3)/day for men and a 1.1 g of ALA/day for women. Studies show that higher daily consumption of flaxseed is associated with greater health benefits. A good aim for both men and women is to consume 2-6 tbsp (15-40g) of flax per day.